Healthy High Protein High Fiber Diet Plan

Fibres examplesThis healthy high fiber high protein diet plan is the best way for you to lose weight, keep it off and be healthier than ever.

And you can stay on the high protein high fiber diet for the rest of your life – IF you make healthy high fiber protein choices.

Why do you need both high protein and high fiber on a healthy diet plan?

Good muscle mass is essential to healthy fat loss, weight loss and weight maintenance. And if you’re on a diet to lose weight, in order to maintain or build muscle you need to get plenty of high quality protein.

And high fiber helps you to feel full, reduces hunger pangs and decreases your risk of constipation, heart disease, diverticulitis and diabetes.

The High Protein High Fiber Diet Plan

To eat a healthy high fiber high protein diet with successful results, you need to pay special attention to what comes along with your protein.

For example, a 6-oz serving of beefsteak with 38 grams of protein can also have 45 grams of unhealthy fat. Whereas a 6-oz serving of omega 3 salmon has 34 grams of protein along with 18 grams of healthy fat.

And one cup of lentils with 18 grams of protein has next to no fat at all.

Here’s the recommended MINIMUM daily intake of protein in grams.

Age Protein
WOMEN 18-24 years 43-46 grams
25-50 years 44-50 grams
50 + years 47-50 grams
Pregnant Any age 56-67 grams
Lactating Any age 56-65 grams
MEN 18-24 years 56-59 grams
25-50 years 56-63 grams
51 + years 54-63 grams

Based on US, Canada, UK and Institute of Medicine recommendations.

To calculate for healthy HIGH protein intake, divide your ideal weight in half. That number is your high protein grams. So a woman with an ideal weight of 140-lbs could shoot for around 70 grams of protein a day.

But can’t you get too much protein?

Current studies show that high protein diets that include mainly healthy fats and plenty of high fiber foods produce healthy results. The exceptions are diabetics and people with kidney disease who need less protein.

The best animal protein foods are fatty fish, low-fat dairy and lean poultry. But plant protein, from beans, nuts and whole grains are also excellent and come packaged with vitamins, minerals and healthy high fiber.

Here are daily fiber recommendations for a HIGH fiber protein diet.

Ages 18-50 Years Ages 50 + Years
WOMEN 30-35 grams 25-35 grams
MEN 35-40 grams 30-40 grams

On a healthy high protein fiber diet plan it’s vitally important to eat only healthy fats. Besides the nutritional reasons, all fat is high in calories.

Calories on a High Fiber High Protein Diet

No matter whether your focus is high protein, high fiber or both, in order lose a pound a week, you need 500 fewer daily calories. That means you either burn 500 more calories a day or eat 500 less calories.

And to lose 1½ pounds a week you need 750 fewer calories. Just make sure you never eat less than 800 total calories – it’s not safe or healthy.

You can use the food calorie chart, the list of high fiber foods, the food fat list and the list of high protein foods to make healthy choices for your high protein high fiber diet. It’s the best way to lose weight and keep it off.

For a full color, Printable List of High Fiber Foods,  enter your email address in the newsletter box below and we’ll send you one!

Articles you may also enjoy:
High Fiber Food Chart Ranking Fiber Sources
How to Relieve Constipation Naturally in 7 Steps
Build Muscle to Lose Fat – Fat vs Muscle Diagram
Carbohydrate Foods List with Healthy Carbohydrates

References:

Brehm BJ, et al. Endocrinology, Diabetes & Obesity. Benefits of high-protein weight loss diets: Enough evidence for practice? Current Opinion in Endocrinology, Diabetes & Obesity 2008;15:416.

Samaha FF, Iqbal N, Seshadri P, et al. New England Journal of Medicine. A low-carbohydrate as compared with a low–fat diet.  N Engl J Med 2003;348:2074–81.

Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett WC. The Journal of Nutrition . A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr 1998;128:714–9.

Halton TL, Liu S, Manson JE, Hu FB. American Journal of Clinical Nutrition. Low-carbohydrate-diet score and risk of type 2 diabetes in women. Am J Clin Nutr  2008;87:339-46.

Wilcox JN, Blumenthal BF. Journal of Nutrition. Thrombotic mechanisms in atherosclerosis: potential impact of soy proteins. J Nutr 1995;125:631S-638S.

Liu S, Willett WC, Stampfer MJ, et al. American Journal of Clinical Nutrition.  A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease. Am J Clin Nutr  2000;71:1455–61.

Comments

  1. Peg says

    Glad I found your website….I am in dire need at my 57 years of age to choose healthier options with a high fiber diet and to get a metabolism boost! Any suggestions for hormonal issues, I have tried many different things such as soy, black cohosh, evening primrose, decaf…hormone pills., just to mention a few. Not having too much success!

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